Ironwarrior's log

[Ironwarrior]

Deltoids & Legs.

Overhead Dumbbell Presses:
1. 10kg x 40 reps
2. 15kg x 25 reps
3. 20kg x 15 reos
4. 25kg x 8 reps

Dumbbell Laterals:
1. 7,5kg x 20 reps
2. 10kg x 15 reps
3. 12,5kg x 10 reps
4. 15kg x 10 reps

Iso Lateral Shoulder Press:
1. 40kg x 20 reps
2. 50kg x 20 reps
3. 70kg x 10 reps
4. 80kg x 10 reps

Machine Seated Laterals:
1. 15kg x 15 reps
2. 25kg x 14 reps
3. 35kg x 10 reps
4. 45kg x6 reps

Lying Leg Curls:
1. 32kg x 25 reps
2. 40kg x 15 reps
3. 47kg x 10 reps
4. 55kg x 6 reps

Seated Leg Curls:
1. 45kg x 15 reps
2. 65kg x 15 reps
3. 85kg x 10 reps
4. 95kg x 6 reps

Static Backward Dumbbell Lunges L/R:
1. 10kg x 10 reps
2. 17,5kg x 10 reps
3. 20kg x 8 reps
4. 22,5kg x 6 reps

Bodyweight Sissy Squats:
40, 30, 20 & 10 reps

Panatta Leg Press:
1. 50kg x 10 reps
2. 100kg x 10 reps
3. 150kg x 10 reps
4. 200kg x 8 reps

Leg Extensions:
1. 35kg x 10 reps
2. 45kg x 10 reps
3. 55kg x 10 reps
4. 65kg x 10 reps

[Ironwarrior]

Sunday morning vibe.

Abs & Chest

Cable Crunches (stack):

41,25kg x 50 reps
43,75kg x 40 reps
46,25kg x 30 reps
48,75kg x 30 reps
48,75kg x 25 reps
48,75kg x 20 reps
48,75kg x 20 reps
48,75kg x 20 reps
48,75kg x 20 reps
48,75kg x 15 reps
48,75kg x 15 reps
48,75kg x 15 reps
Flat Dumbbell Presses:

20kg x 30 reps
30kg x 20 reps
40kg x 9 reps
42,5kg x 6 reps
Flat Dumbbell Flyes:

15kg x 20 reps
17,5kg x 15 reps
20kg x 12 reps
22,5kg x 10 reps
Incline Bench Press:

50kg x 15 reps
60kg x 12 reps
70kg x 7 reps
70kg x 6 reps
Super Incline Iso-lateral Bench Press:

20kg x 15 slow reps
30kg x 15 slow reps
40kg x 10 slow reps
50kg x 7 slow reps
Lower Back Stretching:
10 minutes

60 minutes of Cardio ( 30 minutes before workout - 30 minutes after workout)

[Ironwarrior]

Back & Posterior Delts

Cable Row:
1. 42,5kg x 30 reps
2. 50kg x 20 reps
3. 60kg x 10 reps
4. 70kg x 10 reps
5. 80kg x 8 reps
6. 90kg x 6 reps

Lat Pulldown:
1. 42,5kg x 20 reps
2. 50kg x 18 reps
3. 60kg x 14 reps
4. 70kg x 10 reps
5. 80kg x 6 reps

Barbell Row:
1. 40kg x 15 reps
2. 50kg x 15 reps
3. 60kg x 10 reps
4. 70kg x 8 reps
5. 75kg x 8 reps

Iso-Lateral High Row:
1. 50kg x 30 reps
2. 70kg x 20 reps
3. 80kg x 15 reps
4. 90kg x 10 reps
5. 100kg x 8 reps

Duo Cable Row:
1. 33kg x 20 reps
2. 40kg x 15 reps
3. 47kg x 12 reps
4. 54kg x 10 reps
5. 61kg x 8 reps

Reversed Peckdeck Flyes:
1. 25kg x 20 reps
2. 32kg x 15 reps
3. 40kg x 12 reps
4. 47kg x 8 reps
5. 47kg x 8 reps

Reversed Dumbbell Flyes:
1. 6kg x 20 reps
2. 7kg x 15 reps
3. 8kg x 15 reps
4. 9kg x 10 reps
5. 10kg x 10 reps

[Ironwarrior]

Chest & Abs

Flat Dumbbell Presses:
1. 20kg x 30 reps
2. 30kg x 20 reps
3. 40kg x 10 reps
4. 45kg (100lbs) x 6 reps

Inclune Bench Press:
1. 50kg x 15 reps
2. 60kg x 12 reps
3. 70kg x 10 reps
4. 80kg x 3 reps
5. 70kg (154 lbs) x 7 reps

Incline Dumbbell Presses:
1. 20kg x 15 reps
2. 25kg x 12 reps
3. 27,5kg x 10 reps
4. 30kg x (66 lbs) x 8 reps

Iso-Lateral Super Incline Press:
1. 40kg x 15 reps
2. 50kg x 10 reps
3. 55kg (121.5 lbs) x 8 reps
4. 55kg x 8 reps

Cable Crunches:
1. 40kg x 40 reps
2. 42,5kg x 25 reps
3. 45kg x 20 reps
4. 47,5kg (104 lbs) x 15 reps

MTS Crunches:
1. 55kg x 25 reps
2. 65kg x 20 reps
3. 75kg x 20 reps
4. 85kg (187 lbs) x 15 reps

[Ironwarrior]

Bodyweight Sissy Squats:
40, 30, 25, 20 & 15 reps

Static Backward Dumbbell Lunges L/R:
1. 12,5kg x 10 reps
2. 15kg x 10 reps
3. 17,5kg x 10 reps
4. 20kg x 8 reps

Smith machine Squats:
1. 30kg x 10 reps
2. 50kg x 10 reps
3. 70kg x 8 reps
4. 90kg x 6 reps

Leg Presses:
1. 100kg x 15 reps
2. 200kg x 15 reps
3. 300kg x 10 reps

Leg Press Calf Extensions:
1. 100kg x 30 reps
2. 150kg x 20 reps
3. 200kg x 20 reps
4. 250kg x 15 reps

LF Calf Extensions:
1. 55kg x 20 reps
2. 65kg x 20 reps
3. 75kg x 18 reps
4. 85kg x 15 reps

Seated Calf Raises:
1. 25kg x 20 reps
2. 35kg x 20 reps
3. 45kg x 15 reps
4. 55kg x 15 reps

[Ironwarrior]

Shoulders & Hamstrings

Overhead Dumbbell Presses:
1. 10kg x 30 reps
2. 15kg x 20 reps
3. 22,5kg x 15 reps
4. 27,5kg (60lbs) x 7 reps

Dumbbell Laterals:
1. 10kg x 15 reps
2. 12,5kg x 15 reps
3. 15kg x 10 reps
4. 15kg(33lbs) x 8 reps

Iso-Lateral Shoulder Press (Machine Hack):
1. 30kg x 15 reps
2. 50kg x 15 reps
3. 70kg x 10 reps
4. 80kg(176lbs) x 6 reps

Machine Laterals:
1. 15kg x 20 reps
2. 25kg x 15 reps
3. 35kg x 10 reps
4. 45kg(99lbs) x 8 reps

Iso-Lateral Lying Leg Curls:
1. 10kg x 15 reps
2. 20kg x 12 reps
3. 30kg x 8 reps
4. 30kg(66lbs) x 8 reps

Seated Leg Curls:
1. 45kg x 15 reps
2. 65kg x 10 reps
3. 85kg(187lbs)x 8 reps
4. 85kg x 8 reps

Lying Leg Curls:
1. 25kg x 15 reps
2. 32kg x 15 reps
3. 40kg x 10 reps
4. 47kg(103lbs) x 8 reps

[Ironwarrior]

Back & Posterior Delts

Pullups:
10, 10, 10 & 8 reps

Barbell Row:
1. 40kg x 15 reps
2. 50kg x 12 reps
3. 60kg x 10 reps
4. 70kg x 8 reps
5. 80kg x 6 reps (176lbs)

Lat Pulldown:
1. 42,4kg x 20 reps
2. 60kg x 15 reps
3. 80kg x 10 reps
4. 90kg x 6 reps (198lbs)

Iso-Lateral Low Row:
1. 50kg x 20 reps
2. 70kg x 14 reps
3. 80kg x 10 reps
4. 90kg x 6 reps (198lbs)

MTS High Row:
1. 50kg x 15 reps
2. 60kg x 14 reps
3. 70kg x 10 reps
4. 80kg x 6 reps (176lbs)

Cable Row (semi wide):
1. 50kg x 15 reps
2. 60kg x 12 reps
3. 70kg x 8 reps
4. 80kg x 6 reps (176lbs)

Reversed Cable Crossover:
1. 5kg x 20 reps
2. 5kg x 20 reps
3. 7,5kg x 15 reps
4. 7,5kg x 15 reps (16.5lbs)

Reversed Peckdexk:
1. 25kg x 15 reps
2. 32kg x 15 reps
3. 40kg x 10 reps
4. 47kg x 8 reps (97lbs)


where can i upload my photos for free

[Ironwarrior]

Chest, Triceps & Abs

Incline Bench Presses:
1. 40kg x 20 reps
2. 50kg x 15 reps
3. 60kg x 15 reps
4. 70kg x 10 reps
5. 80kg x 6 reps (176.5lbs)
6. 75kg x 6 reps
7. 70kg x 8 reps
8. 70kg x 8 reps
9. 70kg x 6 reps
10. 70kg x 6 reps
11. 65kg x 8 reps
12. 65kg x 8 reps

Flat Dumbbell Presses:
1. 20kg x 20 reps
2. 25kg x 12 reps
3. 30kg x 7 reps (66lbs)
4. 30kg x 6 reps

Flat Bench Presses:
1. 40kg x 15 reps
2. 50kg x 12 reps
3. 60kg x 10 reps
4. 70kg (154lbs) x 5 reps ( empry tank)

Machine Flyes (stack):
1. 35kg x 30 reps
2. 55kg x 25 reps
3. 75kg x 15 reps
4. 85kg(187.5lbs) x 10 reps

Triceps Extensions (cable pushdown):
1. 25kg x 30 reps
2. 30kg x 15 reps
3. 32,5kg(71lbs) x 10 reps

Rope Triceps Extensions:
1. 10kg x 20 reps
2. 12,5kg x 15 reps
3. 15kg(33lbs) x 10 reps

MTS Abdominal Crunch:
1. 55kg x 40 reps
2. 65kg x 30 reps
3. 75kg x 20 reps
4. 85kg x 20 reps (185.5lbs)

Hanging Knee-ups:
4 x 15 reps

[Ironwarrior]

Legs & Calfs

Bodyweight Sissy Squats:
50, 40, 30 & 20 reps

Back Squats:
1. 20kg x 10 reps
2. 50kg x 10 reps
3. 80kg x 10 reps
4. 110kg (243lbs) x 4 useless reps. Legs are already sore from the Sissies.

Reversed Hack Squats:
1. 50kg x 15 reps
2. 100kg x 10 reps
3. 125kg(275lbs) x 6 reps
4. 100kg x 6 reps

Leg Extensions:
1. 35kg x 15 reps
2. 55kg x 15 reps
3. 75kg x 10 reps
4. 95kg(209lbs) x 8 reps

Seated Leg Curls:
1. 35kg x 20 reps
2. 55kg x 15 reps
3. 75kg x 10 reps
4. 95kg x 8 reps (209lbs)

Lying Leg Curks:
1. 32kg x 15 reps
2. 40kg x 12 reps
3. 47kg (97lbs) x 8 reps
4. 47kg x 8 reps

Bodyweight Standing Calf Raises:
300 reps

Lower Back Stretching:
10 minutes

[Ironwarrior]

Back, Posterior Delts & Biceps

Lat Pulldown:
1. 50kg x 20 reps
2. 70kg x 15 reps
3. 90kg x 10 reps
4. 100kg(220lbs) x 6 reps

Overhead Supinated grip Pulldown:
1. 50kg x 15 reps
2. 60kg x 12 reps
3. 70kg x 10 reps
4. 80kg (176lbs) x 6 reps

Rope (cable) Front Pulldown:
1. 35kg x 20 reps
2. 42,5kg x 15 reps
3. 50kg x 10 reps
4. 60kg x 8 reps (132lbs)

Iso-Lateral Front Pulldown:
1. 40kg x 20 reps
2. 50kg x 20 reps
3. 60kg x 15 reps
4. 80kg(176lbs) x 10 reps

Iso-laterak High Row:
1. 50kg x 20 reps
2. 70kg x 15 reps
3. 90kg x 10 reps
4. 110kg(242lbs) x 6 reps

Cable Row:
1. 50kg x 15 reps
2. 60kg x 12 reps
3. 70kg x 10 reps
4. 80kg(176lbs) x 8 reps

Reversed Cable Crossiver:
1. 5kg x 20 reps
2. 7,5kg x 15 reps
3. 10kg(22lbs) x 10 reps
4. 10kg x 10 reps

Reversed Dumbbell Flyes:
1. 5kg x 15 reps
2. 7kg x 15 reps
3. 10kg (22lbs) x 10 reps
4. 10kg x 10 reps

DRAX PreacherbCurl machine (stack):
1. 20kg x 20 reps
2. 32kg x 20 reps
3. 47kg(103lbs) x 12 reps
4. 47kg x 10 reps